Deadlift vs Band Row
Which one fits your Back workout plan?
Contents
Planfit users log Deadlift more often — 15,439 sessions vs 948. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Deadlift and Band Row and pick the one that fits your Back workout.
Deadlift vs Band Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Deadlift more often — 15,439 sessions compared to 948 for Band Row.
What most people do isn't always what fits you. Deadlift and Band Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Deadlift and Band Row Differ
| What differs | Deadlift | Band Row |
|---|---|---|
| Equipment | a barbell | a resistance band |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 15,439 sessions | 948 sessions |
How to Do Deadlift
Deadlift Muscles Worked: Back
Form
- 1. Move your hips back while lifting the barbell forward.
- 2. Push against the floor and apply pressure to the center of your feet.
- 3. When you are fully upright, puff out your chest and contract your entire back.
- 4. Move your hips back again and bend your knees to return to the starting position.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
For a full Deadlift guide with alternatives and benefits, see the Deadlift exercise guide.
How to Do Band Row
Band Row Muscles Worked: Back
Form
- 1. Please pull the band sideways so it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. Using the strength of your back, lower your hands down to below your knees.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Band Row guide with alternatives and benefits, see the Band Row exercise guide.
Frequently Asked Questions
Which is better for Back, Deadlift or Band Row?
Planfit users log Deadlift more often — 15,439 sessions against 948 for Band Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Deadlift and Band Row need?
Deadlift needs a barbell, and Band Row needs a resistance band.
Which is easier to start with?
Band Row is the easier place to start. Move to Deadlift once your form holds up.
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